Losing weight in 30 days: diet and fitness

Introduction

There is an opinion that losing weight is a long and painful process, a grueling struggle for every gram lost, which can seriously undermine your health. In fact, with the help of a proven training program and a balanced diet, it is quite possible to lose weight in a month.

But how much weight can you lose in 30 days? Of course, losing 10 kg in such a short period of time will not work. However, if you strictly follow the fitness plan, by the end of the month you will be able to lose up to 2.5 kg. And to save time on consultations with trainers and nutritionists, just install a convenient application with a weight loss program on your smartphone.

At the moment, the Google Play store database contains tens of thousands of exercises with which you can lose excess weight in 30 days. The Bodymaster team chose one of the most popular - Lose weight in 30 days from Simple Design Ltd.

We'll look at how to lose weight at home using the app and how convenient it is to use it. And then we’ll compare the training program offered by the creators of the applet with the super popular program from fitness star Jillian Michaels.

Diet for a month

The calorie table allows you to find out the number of calories, proteins, fats, carbohydrates in various foods. A constantly updated section about the calorie content of fast food, fast food restaurants, and Japanese cuisine. Table of vitamin content in products with search, sorting and filtering by any vitamin. The calorie table for dishes and recipes contains information about calories, proteins, fats, carbohydrates, portions, cooking methods and processing losses.

Recipe calculation allows you to calculate calories, proteins, fats and carbohydrates for a dish, taking into account heat treatment and weight loss, and allows you to present the results in the form of a photo recipe.

Weight calendar calculator

The calorie chart lets you know how many calories you burn in different activities based on your weight. For easy viewing of calorie content, all exercises, classes and activities are divided into categories.

The calorie expenditure section includes a database of exercises, various activities and activities. Calories are calculated based on your weight. The calculator will show a daily calendar displaying your planned weight. The calculation requires the number of calories you plan to consume and your metabolism. After clicking on the “Calculate” button, a calendar of your weight will be built.

The weight calendar shows your weight for each day until you reach your goal. When eating with calorie counting, it is quite easy to predict your daily weight. Calculate your weight for different amounts of calories and choose the option you like. With a weight calendar, you can track whether your weight is on track for the current day and adjust the number of calories you need for the day. If your weight does not match your target weight, check your calculations. Or the calorie content of physical activity is not calculated based on your weight.

It may take more than one month to achieve the goal. But look at the intermediate dates - your date of birth, New Year, other holidays - you will see how much weight you can have on these dates.

Imagine yourself with this weight and you will understand that it will be much better than the current situation. Login to the site via social network:.

Losing weight in a month is the goal set by many young ladies who are thinking about the rapidly approaching vacation. How realistic these dreams are depends on the diet you choose and the diligence with which you approach this issue. It is believed that this period is optimal for losing excess weight and changing your diet. However, it also poses some dangers: if you do not plan your diet correctly, you can disrupt the functioning of the gastrointestinal tract, provoke vitamin deficiency and significantly weaken the immune system.

By clicking the button, you agree to the privacy policy, user agreement, and receiving emails. Intake calculators Intake calculators calculate various daily norms - water, calories, proteins, carbohydrates, fats and determine metabolism.

Rules for proper nutrition

Calorie calculation A calculator to calculate the number of calories you should consume per day to achieve your desired weight. Calculation of carbohydrates proteins fats Calculator for calculating in grams the amount of proteins, fats and carbohydrates that should be received per day. How much water to drink Calculator to calculate the daily required amount of water in liters and glasses. Calculation of the amount of microelements Calculator for calculating the daily norm of microelements and vitamins.

Zigzag diet Calculator for calculating zigzag calories - the number of calories is different on different days, helps to shift weight.

Calendar for losing weight or gaining weight Calendar for losing weight or gaining weight by day, indicating the planned weight for each day during the calorie diet.

Basic metabolic rate Calculator for calculating the basic metabolic rate, that is, how many calories the body spends per day at rest.

Despite the constant stories from doctors that it is necessary to lose weight correctly, most people who are losing weight do not listen to their advice and use extreme methods, hoping to quickly get rid of extra pounds. You can get quick results this way, but they usually don't last long.

Metabolic rate Calculator for calculating the actual metabolic rate, that is, how many calories the body burns daily, taking into account the load. Ideal weight calculation Calculates ideal weight for men and women using 20 formulas, notes the most famous formulas, also shows the ideal weight range according to the World Health Organization. Figure Weight Calculation Determines how much you need to weigh to look like the selected image.

Calculation of normal weight Calculates normal weight for men and women using 20 formulas, notes the most famous formulas, also shows the ideal weight range according to the World Health Organization. Fat percentage calculation Calculates body fat percentage for men and women using several well-known formulas and finds the average.

Calculation of body mass index Calculates and analyzes the body mass index for men and women, shows how much to lose in kilograms to a particular point.

Bodymaster.ru recommends Training Plans:

The first big option of the Lose Weight in 30 Days application is the exercises displayed on the main screen. The entire course is divided into blocks: 3 days of training plus a day of rest and recovery. Each activity day includes 7-10 exercises without equipment. These are squats, planks, push-ups, bridges, raises, swings and so on.

Each training takes place in video lesson format. An animated model shows the technique of each exercise, and an electronic voice reads the count and commands you to change exercises and rest. Conveniently, each exercise contains a detailed text description. Alternatively, you can switch to a YouTube video with a real trainer.

Nutrition plan using the app Lose Weight in 30 Days

The second big option of the Lose Weight in 30 Days app is the menu. Moreover, you can choose either a regular diet or a vegetarian one - without meat and fish. The daily diet consists of breakfast, snack, lunch and dinner. For example, this is what the menu looks like for the first day of a regular diet:

Breakfast

1 cup of tea or black coffee without milk or sugar
Oatmeal

Snack

Any nuts without salt
1 piece low-fat or salted cheese

Dinner

2 slices whole grain toast with onions, tomatoes and lettuce
Fruit salad

Dinner

Vegetable salad of carrots, tomatoes, sweet peppers, cucumbers and so on.

All groceries can be purchased in advance using the weekly grocery list.

Bodymaster recommends!

If the recipes in the app seem too boring and banal to you, and instead you want to cook yourself something interesting, but at the same time uncomplicated, you will find the coolest ideas in the Healthy Eating section on our website.

Diet rules for weight loss

It is preferable to eat boiled and steamed food. Raw fruits and vegetables are allowed to be consumed in large quantities as they are low in calories.

You need to eat by the hour:

Breakfast from 7 to 9 am. The diet does not include sweet porridge, raw vegetables, or scrambled eggs. Drinks include tea, kefir, juice.
First snack from 11 to 12 noon. Eat fruit and yogurt.
Lunch from 13:00 to 15:00. It is recommended to eat protein and carbohydrate-rich foods at this time. It is allowed to eat bread, cereals, vegetables and pasta.
Second snack from 16 to 17 pm. Usually, during this period the body does not feel hungry, but you are allowed to eat some berries, fruits and drink a glass of juice, yogurt or water.
Dinner from 18 to 20 pm. It is recommended to eat protein foods and vegetables.

In-app data collection and feedback

All data on training time and weight are entered into the Report. In this case, data on exercises is connected automatically, but you make changes to weight yourself.

Among the usual options, you can also highlight synchronization with Google Fit and setting up notifications.

The most serious drawback in the application is the inability to disable advertising, which is quite intrusive. It is also worth considering that the application does not require an individual approach. This is a kind of general assembly of a set of exercises and a nutrition plan that does not take into account your personal tastes and body parameters.

Judging by user reviews, the Lose Weight in 30 Days application is quite convenient and reliable, but there are several complaints:

Running applications is quite monotonous. Many people miss the speed setting;
The weight of the products is not indicated, therefore it is difficult to calculate an individual portion;
There is no indication of more precise body parameters, such as waist or hip circumference.

Bodymaster.ru recommends Fitness Trainers:

For classes you will only need a mat, dumbbells of about 1.5 kg and sneakers.

Each week includes the following plan:

Light warm-up
3 minutes of strength training
2 minutes of cardio exercise
1 minute ab exercises

The full schedule of all weeks for 30 days and training videos look like this:

Lose weight in 30 days - 1 week

Quite a simple level. Jillian recommends doing this without stopping over the weekend to prepare yourself for the advanced level two.

View the full course of exercises 1 week:

Lose weight in 30 days - 2 weeks

The most difficult for most people who want to lose weight. Here the load increases, but already on the 12-13th day changes in the body become noticeable.

View the full course of exercises 2 weeks:

Lose weight in 30 days - week 3

On day 21, the hardened body is no longer afraid of stress, so all exercises are performed without much effort.

View the full course of exercises 3 weeks:

Lose weight in 30 days - week 4

On days 28-30, the body has already fully adapted and is ready for new tasks.

View the full course of exercises 4 weeks:

For your first introduction to Jillian Michaels' 30-Day Weight Loss Program, take a look at the list of Level 1 exercises:

Warm up.
Swing your arms in a circle.
Cross movements of the upper limbs
Jumping.
Hip rotation
Warm up the knee joints
A set of push-ups and squats with dumbbells
Jumping and running in place
Abs workout
Stretching and relaxation.

Basic principles

Starting to lose weight on Monday, you need to be prepared to adhere to the regime and strict discipline. The diet for a month does not include fasting, as well as indulgences when you can enjoy forbidden foods. It is important to strictly adhere to the rules to achieve the desired effect.

Basic principles of the 30 day diet:

You can’t speed up results by trying to reduce calories on your own, using a developed menu or eliminating one of your meals, it can lead to the opposite effect and the weight will stop;
It is not only the food products that need to be changed, the food culture requires leisurely enjoyment of the dish, it is necessary to chew thoroughly, take your time, of course, without additional incentives in the form of gadgets;
it is important to forget about the supplement, the norm is a slight feeling of hunger after eating, satiety occurs only after 20 minutes;
nutrition should be considered only for the purpose of obtaining energy, and not positive emotions, therefore, to get out of stressful situations, you need to choose the best ways to relax - going to the spa, working out in the gym, meeting with friends, buying a new outfit;
you need to choose a diet designed for a whole month based on individual preferences; you should not stick to the egg-grapefruit system if citrus fruits are not your favorite fruit;
physical activity must be present, systematic training 3-4 times a week will speed up the process of weight loss, you can choose the option of online classes at a convenient time, sign up for dancing, swimming, it is important not to exhaust yourself to the point of exhaustion, but to follow the basic program;
sleep affects basic physiological processes, including metabolism, you need to fall asleep no later than 23 hours, the duration of a full-fledged dream is more than 8 hours.

It is also important to properly prepare for the start of a weight loss diet designed for a month. For a week you need to eliminate sweets, processed foods, marinades, sausages, canned food, and alcohol. The correct exit also requires compliance with certain rules:

you need to gradually introduce complex carbohydrates, cereals and whole grain bread are recommended in the first half of the day;
expand the diet due to a variety of vegetables, fruits, and include nuts;
if you want to eat a high-calorie dish, it is advisable to plan a “belly feast” for breakfast;
drink more than 1.5 liters of water, the liquid allows you to maintain an active metabolism even after leaving the diet.